Improve Your Voice: Vocal Cord Adduction Exercises and the Chin Tuck Against Resistance Exercise

Your voice is one of the most powerful tools you possess. Whether you're a singer, speaker, or simply someone who values effective communication, maintaining vocal health and strength is paramount. The significance of exercises targeting vocal cord adduction often goes overlooked. In this blog, we delve into the world of vocal cord adduction exercises and the chin tuck against resistance, exploring how these practices can make your voice sound younger and stronger again.

Understanding Vocal Cord Adduction

Vocal cord adduction refers to the process of bringing the vocal cords together. This action is crucial for producing clear, resonant sound and preventing vocal strain. Inadequate adduction can result in a breathy or weak voice, hindering your ability to communicate effectively.

Exercises for Vocal Cord Adduction:

1. Humming: Humming is a simple yet effective exercise for promoting vocal cord adduction. Begin by taking a deep breath and exhaling slowly while producing a steady hum. Focus on feeling the vibration in your throat, indicating that your vocal cords are coming together properly.

2. Sirening: Sirening involves gliding smoothly between different pitches while maintaining consistent vocal cord adduction. Start at a comfortable pitch and slide upward, then downward, in a continuous motion. Pay attention to any breaks or inconsistencies in your voice and work to smooth them out.

3. Lip Trills: Similar to humming, lip trills encourage vocal cord adduction by creating resistance with your lips. Gently blow air through pursed lips while producing a buzzing sound. This exercise helps engage the muscles surrounding the vocal cords, promoting better coordination and control.

4. Chin Tuck Against Resistance (CTAR exercise) with Vocalization: even mild physical straining against resistance causes the vocal cords to be pressed together, which is called adduction. This exercise causes mild straining of the muscles surrounding the vocal cords, strengthening these muscles and causing vocal cord adduction at the same time.

How to Perform the Chin Tuck Against Resistance with Vocalization:

1. Sit Comfortably: Begin in a comfortable seated position with your spine straight, ears over your shoulders, chin slightly elevated, and shoulders relaxed.

2. Apply Resistance: Place the PhagiaFlex device under your chin, applying gentle pressure to resist the tucking motion. You can also use your fist, a ball, or a rolled up towel if you do not have a PhagiaFlex device. The PhagiaFlex device is a flexible exercise device designed to optimize the CTAR exercise results.

3. Chin Tuck: Gently tuck your chin towards your chest, maintaining a straight line from the top of your head to your tailbone, like you are nodding your head “yes”. Avoid leaning your head forward. Maintain good posture, with your ears over your shoulders.

4. Hold the Chin Tuck and Vocalize: While holding the chin tucked against resistance, which causes a mild strain and adduction of the vocal cords, begin to vocalize: talk, sing, sing musical scales, for 30 seconds.

5. Return, Rest, and Repeat: Slowly return your chin back to its slightly elevated position, then repeat the exercise for several repetitions. Focus on maintaining proper posture during all of the exercises to effectively target the muscles under your chin which are called the suprahyoid muscles.

Integrating Exercises into Your Routine

To reap the full benefits of vocal cord adduction exercises and the chin tuck against resistance, consistency is key. Aim to incorporate these practices into your daily routine, whether as part of your warm-up regimen or as standalone exercises throughout the day. Additionally, remember to stay hydrated and avoid habits that can strain your voice, such as excessive shouting or speaking in noisy environments.

Conclusion

Your voice is a reflection of your identity and a powerful instrument for expression. By prioritizing vocal cord adduction exercises and the chin tuck against resistance, you can strengthen your voice, enhance clarity, and reduce the risk of vocal fatigue or injury. Whether you're a professional performer or simply seeking to improve your communication abilities and confidence, investing in vocal health is a worthwhile endeavor that will serve you well for years to come.